CrossFit Miami Beach – CrossFit
Metcon (Time)
400m run or 10 flights of stairs
1 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
200m run or 6 flights of stairs
2 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
100m run or 3 flights of stairs
3 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
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